Zucchini noodles with lemony squash sauce

"You can't resist me. Can you?"

 My tummy is getting a little happier these days, thanks to the Paleo Autoimmune Protocol (AIP) with a bit of the FODMAPs diet thrown in.

"We don't like onions either, Mom."

 It's amazing how long a journey to wellness can take. The candida diet lead me to the AIP diet which lead me to the FODMAPs. On my FODMAPs journey, I have discovered that onions may be a culprit for me. They are one of the top 10 foods, containing inulin, and require an enzyme to break their fructose-fructose bond.

Zucchini noodles with lemony squash sauce

 I recently made the most delicious meal---zucchini noodles with a heavenly lemony squash sauce---onions optional.

 Here's what you need for two servings:

2 medium zucchini, ends trimmed
2 medium carrots, peeled, ends trimmed
3 large kale stalks, leaves removed
1 tsp. herbes de provence
salt and pepper
olive oil
1/2 small delicata squash
1 tsp. lemon zest, divided
juice of 1 lemon, divided
1/4 cup full-fat coconut milk

 Here's what you do:

Preheat oven to 400 degrees. Slice delicata squash in half lengthwise. Scoop out the seeds. Drizzle squash halves with olive oil, and season with salt and pepper. Lay squash halves, cut side down,  on a small baking sheet, lined with parchment paper. Roast for 30 minutes or until squash is tender. Allow to cool.

Prepare your zucchini and carrot ribbons. Use a potato peeler. Working lengthwise, peel off ribbons of zucchini and carrot as if you were peeling a potato.  You won't be able to use the entire zucchini or carrot. Wrap up the extra to use in a soup or salad at a later time.

Spread the zucchini and carrot ribbons on a large, parchment-lined baking sheet. Drizzle with olive oil, and season with salt and pepper. Place in the oven for about 20 minutes or until the ribbons are slightly crispy. Remove and set aside.

Steam your kale in a large skillet with olive oil and a tiny bit of water. Cook until tender. Then, add one half of the lemon juice and zest, salt and pepper, to taste. Toss.

Meanwhile, reserve 1/2 of the squash for another meal. Scoop out the flesh of the other half, discard the skin (Or feed it to your poor starving pooches. Mine love anything squash.) and add the flesh to a food processor. Add the 1/2 tsp. lemon zest, half the lemon juice, coconut milk, salt and pepper, herbes de provence and blend.

Get ready to assemble your meal.

Start with a generous serving of lemony kale on the bottom. Pile on a helping of zucchini and carrot noodles. Spoon on some of the lemony squash creme. Serve with a side of some kind of protein.

Recipe contributed to:

 http://www.phoenixhelix.com/2014/01/15/paleo-aip-recipe-roundtable-10/#more-8560

 http://wholenewmom.com/traditional-tuesday/grain-free-poptarts-ground-beef-jerky-jalapeno-popper-dip-14-year-old-talks-diet/

 http://www.rickiheller.com/2014/01/wellness-weekend-january-16-20-2014/

Zucchini and avocado fries with chipotle dipping sauce

A new Olympic event: synchronized sleeping

Are you beginning to feel like Tarzan going into the jungle when you head into your garden to pick zucchini? I've been harvesting an abundant zucchini crop but not without some issues. I am one of those people who gets allergic contact dermatitis from coming in contact with the prickly hairs on the vines of the zucchini plants.

To prevent the rash, always wear clothing that protects your arms, hands and legs.  Treat a rash by washing the skin with cold water and a mild soap. The rash, while annoying, should go away in about an hour. If not, apply an over-the-counter corticosteroid cream to reduce inflammation and relieve the itching.

Trimming back your bushy zucchini plants may allow you to pick the squash with less contact with the leaves. Trim leaves carefully to avoid removing too many flowers or robbing growing flowers of the shade they need. Start with dead leaves first. Then, cut off additional large and outer leaves but make sure you remove the entire stalk. Another option would be to use stakes and twine to contain the zucchini plants. They will grow up rather than out.

Zucchini and avocado fries with chipotle dipping sauce

Once you negotiate your zucchini jungle, you should come back with lots of zucchini. Oven-baked fries are one of my favorite things to make with medium to large zucchini. Don't use bazooka-sized zucchini. Make these with avocado fries and you have a meal.

Here's what you need for 1 serving of zucchini and avocado fries:

2 medium or 1 large zucchini (consider using a mixture of yellow and green zucchini)
olive oil
1 small avocado
2 T. ground sunflower seed flour (or almond flour, if tolerated)
1 flax or chia egg mixed in 2 T. coconut milk or 1 egg for a vegetarian option
salt and pepper

Here's what you need for the chipotle dipping sauce:

2 T. vegan or other yogurt
2 T. sunbutter (or substitute almond butter)
1/4 cup diced onion
1/4 cup diced red pepper
1/8 tsp. chipotle chili powder

Here's what you do:

Preheat oven to 425 degrees. Line 1 large and 1 small baking sheet with parchment paper. Cut the zucchini into fry-sized pieces. Place the zucchini fries on the large baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss with your hands. Place the fries in the oven. Bake for up to one hour or until crispy and golden.

In the meantime, prepare the avocado fries. Cut the avocado into fry-sized wedges. In a small bowl, stir up your chia eggs or regular egg, mixed with salt and pepper. Place sunflower seed or almond flour in another small bowl. Dip avocado fries into egg mixture and then roll in seed flour. Place the fries on the other parchment-lined baking sheet. Bake at 425 degrees or  25 minutes or until brown. Flip the fries once during baking time.

Prepare your chipotle dipping sauce. Place all the ingredients in a food processor, blender or magic bullet and blend until smooth.

Recipe contributed to: http://dietdessertndogs.com/2013/08/08/wellness-weekend-august-8-12-2013/

Place a few of those zucchini fries in the bowl, please.


Looking for some other zucchini recipes:

Sunbuttery Zucchini Noodles ACD-Phase 1, vegan
http://catsinthekitchen.blogspot.com/2011/08/sunbuttery-zucchini-noodles.html

Thai stir-fry pizza on cauliflower crust ACD-Phase 1, vegan
http://catsinthekitchen.blogspot.com/2013/01/thai-stir-fry-pizza-on-cauliflower-crust.html

Zucchini and garden veggie lasagna ACD-Phase 1, vegan
http://catsinthekitchen.blogspot.com/2013/08/zucchini-and-garden-veggie-lasagna-acd.html

Zucchini Fries ACD-Phase 1, vegan
http://catsinthekitchen.blogspot.com/2011/05/zucchini-fries.html

Zucchini Nacho Hashbrowns ACD-Phase 1, vegan
http://catsinthekitchen.blogspot.com/2013/07/zucchini-nacho-hashbrowns.html

Zucchini pile-ups with cilantro pesto, ACD-Phase 1, vegan
http://catsinthekitchen.blogspot.com/2013/07/zucchini-pile-ups-with-cilantro-pesto.html

 



 



Cauliflower crust pizza with hemp alfredo sauce

Gimme, gimme more!

I feel like licking my dish too, just like Nika, when eating my Cauliflower Crust Pizza with Hemp Alfredo Sauce. Yes, it is possible to have a delicious meal, full of flavor, when following the strict anti-candida diet (phase 1).

Cauliflower crust pizza with hemp alfredo sauce

I have been visited again by some unwelcome guests, called candida. Actually, the little beasties never leave you but it's your job to keep them under control by eating a low-glycemic diet and taking probiotics to put healthy bacteria back in your gut.

I strayed too far (for me) from the low-glycemic rule. It had been two years since my last bout with candida. No wonder, I thought I was cleared for eating more carbohydrates. In fact, after two years, I had to review the ACD-phase 1 rules for eating as I started this new round with candida.

The strictest version of the diet (Phase 1) would eliminate:

• Anything containing sugar;

• Simple carbohydrates, such as flour, cakes, cookies, breads, etc.;

• Foods that contain mold or fungus, such as yeast, mushrooms, peanuts, cashews, cheese;

• The most common food allergens, such as dairy, eggs, wheat, shellfish, peanuts, tree nuts;

• Foods that are fermented (alcohol, all condiments including ketchup, mustard, soy sauce);

• Anything artificial, processed, containing chemicals or additives, imitation or artificial seasonings flavorings and colorings;

• Soda pop, fruit juice, pre-sweetened drinks, coffee, tea (except herbal teas).

What's left to eat, you are probably wondering?

• All vegetables except starchy ones (winter squash, and heaven forbid, no corn. It's not really a vegetable anyhow);

• Some nuts and most seeds;

• Water;

• Natural, cold-pressed oils, such as olive oil;

• Lemon and lime juice;

• Stevia (a natural herbal sweetener that does not affect blood sugar levels as long as it's alcohol-free);

• Unsweetened alternative dairy beverages, such as soy milk

There are some exceptions to these rules depending on what program you are following. Some allow a bit of chocolate or carob; one serving of low-glycemic fruit: small amounts of sweet potatoes, carrots, beets; organic apple cider vinegar; legumes and whole grains (amaranth, quinoa, buckwheat, flaxseed) in restricted portions.

I discovered the return of the candida beasties at the same time my chronic pain was flaring. Candida is a common thread among people with fibromyalgia, as I discovered I had had all through my many bouts with yeast overgrowth. In my initial week taking antifungal meds, I have found my pain actually increasing. It's a common occurrence to have your symptoms increase as the candida beasties die off.

I also am working on improving the quality of my sleep which is a critical component of healing from fibromyalgia or anything for that matter. Without deep sleep, your body cannot repair itself. I am taking magnesium and a herbal sleeping potion to help me stay asleep rather than waking because of pain. So far, I am noting an improvement in my sleep.

It's time to get on to the good stuff: Cauliflower Crust Pizza with Hemp Alfredo Sauce.

You will need to serve 1:

Crust:
1/3 head of cauliflower, riced
2-3 chia eggs (mix 2-3 T. of chia with 3-4 T. of warm water and allow to gel)
1/4 cup raw or toasted sunflower seeds ground into flour using a coffee grinder
1/4 tsp. salt

Hemp Alfredo Sauce: (makes extra to use to make kale chips)
1 cup hemp seeds
1/2 cup hemp milk (unsweetened)
2 T. lemon juice
dash of stevia
salt/pepper to taste
dash of nutmeg

Toppings:
6 steamed asparugus stalks, cut into 1-2 inch pieces
6 artichoke hearts, halved
alfredo sauce kale chips

Hemp Alfredo Sauce Kale Chips
Leaves from one bunch of kale
3-4 T. hemp alfredo sauce

Preheat oven to 400 degrees. Put the raw cauliflower florets into a food processor and pulse until it resembles rice. Add the chia eggs, salt and sunflower seed flour and pulse until blended.
Put the dough onto a pan-sprayed baking sheet. Cover the dough with a large piece of wax paper and smoosh it with your hands until it's about 9-12 inches in diameter. Place the dough in the oven and bake for 30-40 minutes or until dry but pliable.

You'll need to make the hemp alfredo sauce before you can make the kale chips. It's almost too easy. Simply put everything in your food processor and blend until smooth and creamy. Set aside.

Next, make the hemp alfredo sauce kale chips. Remove the leaves from the stems. Place in a bowl and drizzle with alfredo sauce. Toss with your hands. Spread the kale on a large baking sheet. Place on the top shelf of your oven. Normally, kale chips are baked at 350 degrees but if you keep your eye on them, you can bake them along with the cauliflower crust. Remove when crispy, about 15-20 minutes.

Prepare your toppings. Once everything is ready, spread alfredo sauce on the prepared crust. Add your veggies and kale chips. Place in the oven for 5-10 minutes to heat through. Remove your pizza from the oven and get ready to enjoy a taste sensation, almost too good to be ACD-phase 1.

 I am wanting more, more, more of this pizza!

"I'll have some more food, please."

Contributed to: http://www.dietdessertndogs.com/2012/11/29/wellness-weekend-november-26-december-3-2012/

Spaghetti squash topped with mole sauce and tofu

Hey Mom, are those cat treats you're making?

People choose a vegan/vegetarian diet for a variety of reasons. I've chosen one for health reasons. I suffer from environmental allergies as well as food sensitivities. If you suffer from allergies, adopting a vegetarian or vegan diet may offer some relief. Researchers have found that those who exclude animal products from their diet in favor of plant-based foods are less likely to need treatment for allergies or asthma.

As background, a vegetarian is someone who does not eat meat, poultry and seafood but instead consumes a plant-based diet, including seeds, nuts, legumes, grains, fruits and vegetables. Some vegetarians will eat dairy and eggs but some do not. A vegan diet is more restrictive with the exclusion of all animal flesh and byproducts, such as eggs, dairy, honey, etc.

Vegetarian and vegan diets have been studied in the relief of allergies and asthma since the mid-1980s. A 1985 Swedish study demonstrated that asthmatics who followed a vegetarian but especially vegan diet for a full year had a marked decrease in their needs for medications, and frequency and severity of asthma attacks.

In 1994, Loma Linda University tracked how often medical treatments for ailments, including asthma and allergies, were needed for a group of nearly 28,000 people. They found that vegetarians were less likely to need treatment.

Why does a vegan diet help alleviate allergies?

• One of the chemicals, aside from histamine, released during allergic reactions is called leukotrienes (fatty molecules in the immune system that contribute to inflammation). The production of leukotrienes is influenced by the presence of arachidonic acid, a fatty acid found exclusively in animal products. A vegan diet may help reduce leukotrienes because of the absence of arachidonic acid.
• Fruits and veggies contain antioxidants and many nutrients beneficial for the immune system and allergy relief.
• Vitamin E seems to help ward off seasonal allergy symptoms. You’ll find it in many of the foods consumed by vegetarians, including green leafy veggies, beans, apples, carrots, celery, wheat germ and nuts
• Many who follow a vegan diet experience weight loss which can reduce inflammation.

What are other benefits of a vegan/vegetarian diet?

• There are other benefits to adopting a plant-based diet including lower blood pressure, cholesterol and blood sugar; a reduced risk of heart disease and many forms of cancer; and diminished arthritis symptoms.

Thanks for the ice cube, Mom.

I've found that following a plant-based diet may not be able to eliminate allergies and asthma completely but diet changes can help.

Spaghetti squash topped with mole sauce and tofu

A versatile food to use on a vegan, plus anti-candida, diet is spaghetti squash. I grow them in my garden, store them year-round, top them with all kinds of delicious stuff including my latest, Spaghetti Squash with mole sauce and tofu.

Ingredients for 4 servings:

1. 2 spaghetti squash, split, seeded and baked in oven until fork tender
2. 1 package of extra-firm tofu
3. 2 tsp. olive oil
4. 1 small red onion, chopped
5. 2 tsp. chili powder
6. 3/4 tsp. cinnamon
7. 1 tsp. smoked paprika
8. 1 tsp. cumin
9. 1/2 tsp. coriander
10. 1 T. coconut nectar
11. 3 oz. tomato paste
12. salt to taste
13. 2 T. sunbutter (or other seed or nut butter)
14. 1+ cups veggie broth
15. 2 T. cacao powder
16. Optional: 1-2 cloves garlic, minced
17. Additional topping: toasted pumpkin seeds, shredded vegan cheddar cheese

Directions:

1. Preheat oven to 425 degrees. Bake spaghetti squash halves, drizzed with oil and sprinkled with salt and pepper, for 30 minutes or until fork tender. Remove from oven and set aside.
2. Spray a baking sheet with pan spray. Dice the tofu into one-inch cubes and arrange on baking sheet. Spray the tofu with pan spray. Bake for 30 minutes, turning several times, until lightly browned on all sides. Remove from oven.
3. Saute onion in oil until softened. Add the spices. Cook for 1-2 minutes, stirring.
4. Add remaining ingredients. Bring to a boil, then reduce heat and simmer for about 15-20 minutes.
5. Cool mixture slightly, then transfer to a blender or food processor and puree until smooth.
6. Return mixture to pot and add in tofu. Simmer until sauce thickens.
7. Serve sauce over spaghetti squash. Garnish with pumpkin seeds and vegan cheddar cheese.

This heat is really making me tired!

On a hot summer day, serve the mole spaghetti squash with a green salad and a tall glass of red tea-lemonade.

Red tea-lemonade

Ingredients:

1. 6 cups boiling water
2. 5 bags of red tea
3. 2 bags of peppermint tea
4. 1/4 cup lemon juice
5. stevia to taste
6. Optional: few drops of vanilla stevia

Directions:

1. Steep the tea in the boiling water for five minutes.
2. Remove the tea bags with a slotted spoon.
3. Add the lemon juice and stevia.
4. Pour the blend into a pitcher and chill in the fridge before serving.

Recipes contributed to: http://www.dietdessertndogs.com/2012/06/28/wellness-weekend-june-28-july-2-2012/

Butternut squash fries with ginger tahini dipping sauce

Whispering Pines Yurt

Winter has never been my favorite season. I decided to make it more enjoyable by trying something new this winter. I rented a yurt operated by Idaho Parks and Recreation, for an overnight stay. The yurt adventure was a hit with everyone, including the snow pups, Misha and Nika.

View from the yurt deck

Ritalin Boy (husband) and I used to go winter backpacking, using a pup tent. By comparison, the yurt was like being in the Hilton. It was definitely a step up. We snowshoed in about 2.5 miles with our gear in either backpacks or sleds or in the case of Ritalin Boy, both. This was not without mishaps. Ritalin Boy purchased a $3 sled to pull and it kept flipping over whenever we hit a sloped section of trail. I guess you get what you pay for when it comes to gear.

Misha and Nika look out yurt window.

Snow buddies, Misha and Nika, were in the height of their glory. I think they wanted us to stay at the yurt indefinitely or at least, until the snow disappeared.

Open privy

The most unique part about the yurt was the open privy. There was a great view of the clear night sky if you had any business to conduct there late at night. The trail down there was a bit treacherous because of icy conditions. The overnight temperature was 5 degrees so you really needed to go to make the trip.

Nika and Brian inside the yurt

The yurt was well equipped with comfortable furnishings, wood stove, propane lanterns and cook stove. Nika, my food crazy malamute, wanted everyone's food for herself but alas, she had to deal with disappointment that some of the food we hauled in was for us. Misha did the honors of hauling in the pups' food.

Butternut squash fries with ginger tahini dipping sauce

We enjoyed our yurt stay so much we plan to repeat the experience in March. In the meantime, I am trying to decide if we should just take backpacking food again or try something more gourmet. The kitchen was well equipped with everything needed to do some more adventurous cooking.

My idea of packing along some sweet potato and granny smith apple slices, and diced butternut squash for snacking, really hit the spot. Dipping the snacks in sunbutter made the perfect combination. 

All this yummy snacking filled my head with more ideas for butternut squash. I had to try making some butternut squash fries as soon as I returned home.

Butternut squash fries with ginger tahini dipping sauce

Ingredients:

1. 1 medium butternut squash
2. olive oil
3. sea salt
4. pan spray
5. 2 T. tahini
6. 1/4 tsp. McCormick roasted ground ginger
7. 1 medium carrot, peeled
8. 1 tsp. agave syrup
9. 1/4 cup water

Directions:

1. Preheat oven to 425 degrees.
2. Peel and slice butternut squash into fry shapes. Smaller fries work better.
3. Toss fries with olive oil and sea salt.
4. Spread on a large cookie sheet spayed with pan spray.
5. Place in oven for about 30 minutes. Rotate the pan and flip fries after about 15 minutes.
6. In the meantime, prepare dipping sauce by blending the tahini, water, carrot, ginger and sweetener in a food processor. Note: Extra dipping sauce makes a great salad dressing for greens or fruit; or consider making kale chips with the sauce.

Contributed to: http://www.dietdessertndogs.com/2012/02/16/wellness-weekend-february-16-20-2012/

Kale-topped sweet potato

Backpacking to Box Lake near McCall, Idaho

Misha recovering from backpacking trip

My recovery food: kale-topped sweet potato

Beets and sweets; another favorite

September has provided such unbelievable weather where I live. We had to take advantage of the warm days and cooler nights to plan and take another backpacking trip. We made an overnight trek to Box Lake near McCall, Idaho, about a three-hour drive from where we live.

 It was absolutely perfect (well, except for the 1,800-feet elevation gain in 2.7 miles). There were no bugs; the lake and sky were crystal clear; and the temperature was in the 70s.

We're all nursing some sore legs after climbing and then descending the steep trail on the return. Misha, our Malamute-Husky, accompanied us and had another great adventure. He dug in the wet sand along the lake beach; chewed on all the pine cones he could find; and dove in the water again and again.

Now, he is tired as you can see in the picture above. He managed to find enough energy to hop up on the bed, where he is not supposed to be. I didn't have the heart to chase him off.

As for me, I am craving my favorite sweet potato dishes. One is kale-topped sweet potato which is oh, so easy to prepare. Simple-to-prepare dishes are my cup of tea.

Kale-topped Sweet Potato

Ingredients:

1. 1 baked sweet potato
2. 2 cups chopped kale
3. 1 diced zucchini
4. salt and pepper to taste
5. 1-2 tsp. olive oil
6. optional: 2 garlic cloves minced
7. lime-sunbutter dressing (2 T. sunbutter, 1/4 cup water, juice of one lime, 1 tsp. sesame seed oil, 1 T. sunflower seeds, dash of stevia)

Directions:

1. Saute the kale and zucchini in olive oil with the optional minced garlic cloves added if desired. Season with salt and pepper.
2. Whirl up lime-sunbutter dressing in your food processor.
3. To assemble, top sweet potato with kale mixture and finish with a dollop of lime-sunbutter dressing.

Check out some more healthy recipes at: http://www.dietdessertndogs.com/2011/09/29/wellness-weekend-september-29-october-3-2011/

Spaghetti Squash with Hearty Turkey Sauce

I had to go on a marathon car trip this week. Seven hours in the car both ways in two days. Not a good thing for someone with stomach problems. First problem is the amount of sitting time with not much moving around, Exercise is essential for someone with digestive issues. You want to keep things moving so to speak. Second problem is the temptation to eat "bad" stuff for you when stopping in restaurants.

Here's my solution to the first problem. I knew the winter weather (temps in the teens or below with the wind chill) would prevent getting out of the car to take a few walks here and there along the route. With that in mind, I got up really early and did a sizeable chunk of my exercise before leaving. I did some additional exercise upon arrival. I followed the same plan for my return day. It wasn't perfect but it helped A LOT!

Food was a more formidable problem. Our travel route had mainly "Mom and Pop" cafes that offer typical American foods, such as hamburgers, chili, club sandwiches, etc. I would be lucky if I found anything that was "safe" for me to eat. My solution: pack my own food. I spent several days ahead of departure cooking extra food, such as soup, to take along in an ice chest. While my traveling companions chowed down on their burgers, etc, I pulled out some of my food and enjoyed a healthy, safe meal. Our servers were very agreeable when I explained the situation.

Again not perfect but better than being sick either on the trip or for days after returning.

I was definitely ready for something other than soup when I returned. One of my favorite recipes is Roasted Spaghetti Squash topped with Hearty Marinara Sauce. It replaces regular spaghetti noodles (which you can use instead because they are available gluten-free) with spaghetti squash, which is low-calorie and high in vitamins, minerals and fiber. I also still have a plentiful supply of them from my summer garden. Here's the recipe:

Ingredients for 4 servings:

2 small/medium spaghetti squash halved (Use 1/2 per portion)

1 pound extra lean ground turkey

1 small can tomato paste

1 onion chopped

2-4 garlic cloves minced

3 peeled and chopped carrots

1-2 cups sliced mushrooms

1 bottle red cooking wine

Dried or fresh oregano, basil, parsley

Olive oil

Directions:

Halve spaghetti squash lengthwise. Scoop out seeds from centers. Place the squash halves on a sprayed baking sheet, skin side down. Sprinkle the squash with salt and pepper and drizzle with a little olive oil. Place in a oven at 350 degrees for about 30 minutes.

In the meantime, prepare the chunky marinara sauce. Heat a little olive oil in a heavy skillet. Add in ground turkey and brown up with a little salt and pepper. Remove the cooked ground turkey. To the same skillet, add and heat a little more olive oil. Saute chopped onion and garlic. Add in other chopped veggies (carrots and mushrooms). Continue sauteeing until soft. Add in a 1/4 cup red wine and tomato paste. Sprinkle in desired herbs. Cook until heated through. You may need to add more cooking wine to get desired consistency. Keep in mind it's going to be thick and chunky.

Serve by placing a spaghetti squash halve on each plate and top with a generous portion of the sauce. Sprinkle the top with more herbs or parmessan cheese if you can eat it (I'll pass on the cheese and stick with lots of fresh basil). It's delicious!

Spicy mustard sauce for roasted veggies

This winter I feel like I've become like my cats, always seeking out the sun. In their case, they are looking for a warm spot to lounge in. For me, I'm after Vitamin D which has been linked to so many functions in our bodies. I've been taking Vitamin D supplements for almost a year now as well as getting as much outdoor sun as possible every day to see what affect it might have on my stomach problems. I also invested in a light box this fall which I try to use up to two hours a day. I have it on when I'm doing computer work or doing my daily yoga workouts.

The results have been amazing. The fall/winter months have always been my worse for bouts of stomach issues. I would say this year stomach problems have been consistent throughout all the seasons. I'm not saying I don't have any difficulty but on a bad to good scale of 1 to 10, I'm calling most days a 6-8 whereas last winter I labeled most days a 1, 2, or 3. I do have to really watch what I eat. For me, that means no cheating of any kind. I also exercise religiously because that has a positive effect as well. Right now, I'm giving the sunlight and Vitamin D a thumbs up.

Life's looking pretty sweet. As an added bonus, I found a recipe for a spicy-sweet mustard glaze that makes roasted veggies absolutely delicious. Here's the super, easy recipe.

Spicy Mustard Dressing
1/2 cup spicy mustard
3 T. olive oil
1/4 cup red wine vinegar
2 T. maple syrup

Mix all the ingredients together. Cut up veggies such as brussel sprouts, carrots, onions, cauliflower, zucchini or winter squash or potatoes. Toss with spicy mustard sauce and then roast in the oven until tender. Another version would be to roast the veggies first and then toss them in the dressing. Try it both ways and see which one you like best. This dressing will make you want to eat a whole plate of veggies.

Grilled lime salmon with avocado sauce for Day 2

On Day 2 I can eat corn or rice for grains so it's easier to utilize some already prepared foods. If pressed for time, I reach for Nature Path corn flakes or Bob's Red Mill rice cereal for breakfast. Food for Life brand brown rice tortillas make great wraps for lunch. Other foods on the menu for Day 2 include wild Alaskan salmon, fresh avocado and avocado oil, mustard greens, red or green cabbage, water chestnuts, bamboo shoots, jicama, tahini or sesame seeds, and peaches. Below is the menu plan and recipes for avocado dressing, tahini dressing and grilled lime salmon. Pumpkin, at right, will do whatever it takes to get some salmon.





Breakfast: Nature Path cornflakes served with frozen peaches (thawed) and rice milk, and sprinkled with 1 T. toasted black sesame seeds.





Lunch: Brown rice tortilla wrap with grilled salmon, 1 sliver of avocado diced, and 2 cups chopped veggies, including mustard greens, purple cabbage and water chestnuts. Drizzle the wrap ingredients with tahini dressing, roll up and enjoy. Save some of the tahini dressing for dipping.





Dinner: Grilled lime salmon served on a bed of sauted chopped jicama, water chestnuts, mustard greens, and green and purple cabbage, and drizzled with avocado dressing.








Avocado Dressing Recipe
2 ripe avocados
1 lime or lime juice
1 clove garlic (optional)
1 tsp. sea salt
2 T. red wine vinegar
1/4-1/3 cup avocado oil (or olive oil if not on rotation diet)

Scoop the flesh from avocados into food processor. Add chopped garlic and other ingredients and pulse until blended. Stop and taste. Adjust seasonings if needed.

Lime Tahini Dressing

1/2 cup tahini

1/3 cup lime juice

2 garlic cloves, chopped (optional)

2 T. low sodim soy sauce (optional)

1/2 tsp. salt

water

Mix all ingredients in a food processor or blender until smooth. Add water to desired consistency. Store extra in a container in refrigerator.

Grilled Lime Salmon

1 fresh lime or lime juice

2 salmon steaks

1 tsp. avocado oil or olive oil

Dash of salt

Dash of black pepper

Brush the fish with oil, and season with salt and pepper. Place on a grill pan and grill either in over or barbecue. When done, squeeze on some lime juice. Serve on a bed of greens with extra avocado slices and drizzled with avocado dressing,

Menus for Day 3

I went all out and made Grilled Tuna Steaks with Olive
Tapenade and Basil Oil for dinner and Pumpkin
Amaranth/Flax/Sunflower Seed Pancakes for breakfast.
It definitely didn't seem like I was deprived by being on a
rotation diet. In fact, I haven't felt that way at all on this
food-eating plan. If anything, it has forced me to experience
new foods and not just eat the same old stuff day in and day out.
As you can see, Pumpkin and her canine pal, Kona, were
hoping and waiting for me to share some of my creations in the kitchen.









Breakfast: Pumpkin Amaranth/Flax/Sunflower Seed Pancakes topped with pumpkin puree and toasted pumpkin seeds

• Amaranth pancakes
• 2 T. pumpkin puree mixed with agave nectar for syrup
• 1 T. toasted pumpkin seeds
• 1 Shelton's gluten-free turkey sausage for those not on rotation plan

Recipe for Amaranth Pancakes (makes about 6 medium pancakes)

1/2 cup pumpkin puree ( I used canned.)

2 T. agave nectar

EnerG egg replacer for 1 egg

1/2 cup amaranth flour

2 T. ground flax

1/4 cup ground sunflower seeds

1 tsp. g/f baking powder

1 T. sunflower oil

2 tsp. pumpkin spice

1/4-1/2 cup water or more if needed

pan spray and additional oil for pan

1 T. toasted pumpkin seeds and 2 T. additional pumpkin puree mixed with 1 tsp. agave nectar for topping per serving

(optional: carob chips)

Just mix it all together. Heat your pan. Cook the pancakes. Keep them warm in the oven while you are making additional ones. Toast the pumpkin seeds. Heat the pumpkin puree topping in the pan. Serve topped with pumpkin puree and toasted pumpkin seeds

Lunch: Taro veggie burger topped with olive tapenade on a soy flour tortilla

• Hawaii Taro Company veggie burgers
• Sauteed spinach, endive, red onion
• 1 T. olive tapenade per veggie burger
• Soy flour tortillas (follow recipe from previous post)
• 1 T. olive oil for cooking
  
  

Dinner: Grilled Ahi Tuna Steaks with Olive Tapenade and Basil Oil Topping

• Tuna steaks
• Olive tapenade
• Steamed green beans
• Sauteed spinach, endive and red onion
• Sauteed winter squash with sage

Recipe for Ahi Tuna Steaks with Olive Tapenade and Basil Oil

1 bunch fresh basil

1 cup olive oil

Olive Tapenade (purchased)

bag of fresh spinach

1 small red onion

2 Belgian endive

1 acorn squash (peeled and diced)

2-3 T. olive oil

4 tuna steaks

Make basil oil. Separate basil leaves from stems. Blanch leaves in boiling water until they wilt. Then drain and plunge into icy water. Drain and squeeze dry. Blend leaves with 1 cup olive oil in blender or food processor. Let stand for 2 hours, then press mixture through a fine-mesh strainer. I didn't do this part. I just used it without straining. The basil oil will keep in refrigerator for a week.

Prepare spinach, endive and onion for sauteeing in several tablespoons of oil. Cover and keep warm. Repeat with acorn squash or other winter sqash.

Brush tuna steaks with remaining olive oil. Salt both sides. Pepper is optional if you're not on rotation diet. Grill until medium done. I did this in a grill pan on the stove but a hot charcoal fire would be great. Serve on warm plates, placing tuna on bed of veggies. Spread tops with olive tapenade and drizzle with basil oil. My husband said these were better than any steak he'd ever eaten.

Dessert: Sunbutter/Carob Cups

1 bag Sunspire vegan carob chips

1/4 cup Sunbutter (sunflower butter)

1 mini-muffin pan

Melt carob chips in microwave. Stir. Spoon 1 tsp. or so into each section of the mini-muffin pan. Top with 1 tsp. sunbutter. You can top with additional melted carob chips but I forgot to do that. Refrigerate until set. Makes 12 cups. Very scrumptious.